3 x 5
Shoulder Press
3 x 5
Complete 6 rounds:
3 Hang Power Cleans, 80% BW
3 Twenty Yard Short Shuttle Runs
Rest 45 seconds between rounds
Shuttle Run: With one hand touching the ground, sprint 5 yards, reverse direction and sprint 10 yards in the opposite direction, and then reverse direction again and sprint 5 yards, ending the drill by sprinting through the starting point. Walk back to the starting point and repeat. The goal is max effort, so taking a few seconds rest between the sprints is acceptable.
(Courtesy of CF Football)
I'm following the programming from CF Football (with a few exceptions) for a little while, so I will be adopting a few new (for me) notation conventions - here's a few examples:
- "5 x 3" means 5 sets of 3 reps each, and all 5 sets are at the same weight. This is sometimes referred to as "across the board" or "sets across," e.g., "5 x 3 sets across."
- "3-3-3-3-3" also means 5 sets of 3 reps each, but in this case, each set increases in weight.
1 comments:
Back Squat 3 x 5
45-5
135-5
225-5
275-3
-----
300-5
300-5
300-5
Shoulder Press 3 x 5
45-5
65-5
95-5
115-3
-----
140-5
140-5
140-5
Modified the metcon due to a blister/tear on my hand.
5 rounds for time of:
5 Box Jumps, 24"
12 Push-ups
2:11
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